Hotel breakfast buffets often look like a gourmet paradise, yet they can derail your day with heavy, processed, or sugar-loaded choices. Here’s what to skip—and what to grab instead—for a better start while traveling.
1. Sugary Pastries & Donuts
Sugary pastries and donuts might catch your eye with their glistening frostings and sweet aromas. However, these tempting treats can cause a rapid spike in your blood sugar, leaving you feeling sluggish soon after. The quick energy burst is followed by a crash, which might make your travel plans a bit more tiring. Instead, opt for a more balanced breakfast choice. A slice of whole-grain toast with a smear of nut butter provides lasting energy and nutrients. So, the next time you’re at a buffet, think twice before reaching for those sugar-laden delights.
2. Pancakes & Waffles (with syrup)
Pancakes and waffles, drenched in syrup, are a popular choice for many at hotel buffets. Though they may look delightful, they’re usually made with refined flour, which lacks essential nutrients, and are easily drowned in sugar, leading to unnecessary calorie intake. Instead, why not try a comforting bowl of plain oatmeal? Loaded with fiber and the option to add fresh fruits and nuts, it’s a healthier and more filling alternative. This swap not only satisfies your taste buds but also fuels your day with sustained energy, keeping those hunger pangs at bay.
3. Sausages & Bacon
Sausages and bacon are breakfast staples, often adored for their savory flavors. However, these meats are typically greasy, heavily processed, and packed with sodium, which can lead to bloating and discomfort as you embark on your day’s adventures. Choosing grilled turkey sausage or smoked salmon, if available, offers a lighter and healthier alternative without compromising on flavor. These options provide essential protein and nutrients, setting a positive tone for your morning. So, when confronted with a buffet lineup, consider giving the oily meats a pass.
4. Scrambled Eggs (from a carton)
Carton-based scrambled eggs are convenient for hotels but might not be the best choice for a nutritious breakfast. Often containing fillers, oils, and additives, they may lack the authentic taste and texture of freshly cooked eggs. Instead, seek out hard-boiled or freshly prepared eggs. They are rich in protein and free from unnecessary additives, offering a more wholesome experience. If freshly cooked eggs aren’t available, don’t hesitate to ask the chef. Prioritizing whole foods can enhance your breakfast satisfaction and keep you energized longer.
5. Fruit Juice
Fruit juices at buffets often appear as a healthy choice, but looks can be deceiving. These juices are typically high in sugar and stripped of fiber, offering a quick sugar rush without lasting satisfaction or health benefits. Opt for whole fruits instead, like crisp apples, juicy oranges, or a handful of berries. These are naturally sweet and packed with fiber, which helps in maintaining steady energy levels throughout the morning. Remember, choosing whole fruit over juice not only quenches your thirst but also nourishes your body.
6. Breakfast Cereals
Breakfast cereals at hotel buffets can seem like a quick and easy option, but they are usually sugary and low in nutritional value. These cereals can lead to energy crashes, making your morning activities less enjoyable. For a more balanced start, pick plain granola or muesli if available, and pair it with some plain yogurt. This combination offers fiber, protein, and probiotics, supporting a healthier digestion and providing lasting energy. Next time, be cereal-savy and skip the sugary options for a truly satisfying breakfast.
7. Cream Cheese Bagels
Bagels with cream cheese are a classic breakfast choice, but they can lead to an energy crash due to their dense carb content paired with saturated fat. This combination might leave you feeling sluggish, especially if you have a day full of activities ahead. Consider opting for half a whole-wheat bagel adorned with avocado or hummus if available. These toppings offer healthy fats and fibers that keep you fueled and satisfied for longer. It’s all about making small swaps to ensure your breakfast supports your travel adventures rather than hindering them.
8. Hash Browns or Fried Potatoes
Hash browns and fried potatoes are hard to resist with their crispy, golden appearance. However, these deep-fried delights are oily and provide minimal nutrition, making them an unwise choice if you’re aiming for a nourishing breakfast. Instead, look for grilled or roasted vegetables on the buffet spread. They offer a more wholesome option, rich in nutrients and flavor, without the greasy aftermath. If such veggies aren’t available, consider skipping the fried options altogether for a cleaner and more energizing start to your day.
9. Plain Oatmeal
Plain oatmeal is a versatile and nutritious choice at any breakfast buffet. Its mild flavor serves as the perfect canvas for a variety of toppings like fresh fruits, nuts, or a dash of cinnamon, making it both satisfying and hearty. Packed with fiber, oatmeal supports digestive health and provides a steady release of energy throughout the morning. This simple yet nourishing dish is a great alternative to sugary cereals and pastries. By choosing oatmeal, you’re opting for a breakfast that fuels your travel adventures with vigor and vitality.
10. Boiled Eggs
Boiled eggs are a solid protein source that offers both convenience and nutrition. Their simplicity belies the powerhouse of benefits they deliver, from supporting muscle health to keeping hunger at bay longer. Opting for boiled eggs allows you to enjoy a pure protein experience without the additives or oils often found in other egg preparations. They are versatile and can be paired with whole-grain toast or eaten solo. This choice ensures you maintain energy levels, helping you make the most of your day without the need for frequent snacking.
11. Greek Yogurt (plain)
Plain Greek yogurt is a delightful addition to any breakfast plate, offering a creamy texture packed with protein. Its probiotic content is excellent for gut health, promoting digestion and overall well-being. Enhance your yogurt with toppings such as fresh fruits or seeds for added flavor and nutrients. This combination provides a harmonious balance of taste and nutrition, perfect for starting your day on a positive note. By choosing Greek yogurt, you’re not only indulging in a treat but also nourishing your body efficiently.
12. Fresh Fruit
Fresh fruit is a refreshingly sweet and hydrating choice for breakfast, offering a natural burst of vitamins and minerals. The fiber-rich options like apples, oranges, or melon provide you with energy that lasts, without the crash associated with sugary alternatives. Incorporating fruit into your breakfast can help maintain hydration and satisfy your sweet tooth in a wholesome way. Choosing fresh fruit over juice or processed sweets ensures that you enjoy all the natural benefits, keeping you fueled and ready for a day of exploring.
13. Smoked Salmon
Smoked salmon is a luxurious and flavorful choice, high in omega-3 fatty acids and protein. Its rich taste makes it a delightful match with eggs or whole-grain toast, adding a gourmet touch to your breakfast. Beyond its taste, smoked salmon supports heart health and provides essential nutrients that bolster your morning meal with sophistication and substance. Pair it with a slice of avocado or a sprinkling of fresh dill for an enhanced experience. This choice elevates your breakfast, ensuring it’s both delicious and nutritious.
14. Avocado (if available)
Avocado, when available, is a superb addition to any breakfast, providing healthy fats that keep you full and satisfied. Its creamy texture and mild flavor make it a versatile complement to many dishes, from toast to omelets. By incorporating avocado into your morning meal, you’re nurturing your body with essential nutrients and a source of lasting energy. Whether spread on whole-grain bread or enjoyed on its own, avocado is a nourishing choice that complements a wide array of breakfast options, ensuring a fulfilling start to your day.
15. Whole-Grain Bread or Toast
Whole-grain bread or toast is a fantastic option that adds fiber and nutrients to your breakfast. These grains provide a more sustained release of energy, helping you feel fuller for longer and reducing the temptation for mid-morning snacks. Pair your toast with nut butters or a poached egg for a balanced and satisfying meal. Whole grains support heart health and digestion, making them a wise choice for travelers looking to maintain their well-being on the go. This simple change can transform your morning meal into a nourishing delight.
16. Vegetables
Vegetables might not be the first thing you think of for breakfast, but they can be a game-changer. Grilled tomatoes, spinach, or mushrooms add a burst of flavor and nutrients, enriching your morning meal effortlessly. Incorporating vegetables into your breakfast helps you meet daily nutrition goals while offering a colorful and refreshing start to your day. They pair wonderfully with eggs or as a side to your main dish. Choosing vegetables encourages a balanced diet, ensuring you start your travels with vibrancy and health in mind.